ReBuilding ME

This post is going up before I'm cleared to even touch weights of any kind but I figured I would get a plan laid out so you folks can see my metamorphosis as it happens.

Goals: Regain wrist mobility to 90% or better, learn to use my shoulder as if it didn't lose 3 ligaments, lose 35lbs of fat and muscle I never really needed all in 6 months time.

For those who don't know, I was in a Car vs Bicycle fight almost 3 months ago.... the losing side "Team Bicycle". This accident resulted in me having a compound fracture in my left arm at the wrist area, a grade 3 ac joint separation in my right shoulder and some pretty nasty road rash, cuts, bruises and what have you. My left radius head (the bone on the thumb side of the arm) was put back together with a plate and some screws. My shoulder is a much harder to fix injury so my surgeon advised me to do physical therapy and wait and see if surgery is a must. I was told I could do nothing, not even P.T for 2 months. I'm not going to act like I didn't fall into deep depression on some days and eat my way out. This coupled with the inability to do any exercise put a few pounds on me while I was also losing quite a bit of muscle mass.

Now that I'm doing P.T I'm feeling a lot better and am learning what my body is and is not ready to do. I test myself weekly doing not so dangerous body weight exercises that would have been ridiculously easy before the accident but now might as well be a 500lb squat. I have given myself a timeline of 6 months to get back whatever I've been told I could in a year....without hurting myself in the process of course. The plan is not to work my injuries to some new found strength level but more redefining what can be done with these new problems while figuring out just how far I can safely push myself. I may have to quit the sports I love temporarily and find new sports along the way but I'm never quiting all together.

The plan at this point and beyond-
Now- 4-19-13 to 6-15-13: (Running and PT)
I had a mud run scheduled for June 15th and thought for sure I would need to drop out. To my surprise the Doc said nothing of the sort and I am cleared to run in small doses for now. For me 3 miles of trail is exhausting and the race is 6 and some change miles (10k). I have a total of 7 weeks to train and have already done 3 of them. 1 mile still gets my wind gone and 2-3 miles kills the legs. I do PT 2 times a week and run 3 times a week. This week I'm adding a day of running and more hill sprints in the 3 mile runs. I use the tabata protocol for the most part as I've seen my best gains doing sprints followed by slow jogs in a 4:1 ratio. Though one of my favorite and long time runner clients catches shit from me for her 10 minute mile pace on trail, I must admit I'm doing no better. 3 miles is killing me and my shoulder aches for days for my efforts.

After the race I will ask my PT and Doc if I can start volumetric training mixed with slow light weight lifting to add some muscle back to my frame. In theory I should be rather light by mid July (215lbs) and will want to add a solid 5 to 10 lbs of muscle over 3 months.
The Plan: July through Oct-
Day1- Volumetric lifts- reps of 100 light weight- rows of any type, chest press of any type, squat or heavy leg movement of any type.-reps of 8 to 10 med/heavy weight- Row, press, squat- 3 minutes of planks.
Day 2- Hike, walk, light jog or rest.
Day 3- Slow rep 6-8, 5 sets of each- Star squat and press, full shoulder complex (internal,external rotation, lat raise and lower, rev fly), RDLs, jack knives, supermans. 7 secs up and down for all.
Day 4- Rest or hike, walk, swim if cleared.
Day 5- Volumetric- 100 reps- side slide lunge, lat pull, inverted push ups+push up plus- 6-8 reps, 3 sets- push ups, sumo squats, hanging rows- 100 bicycles+ 30 scorpions.
Day 6- Rest, hike, jog.
Day 7- swim if cleared.

This plan works only if I can get my shoulder to track properly by July and my wrist is working way better than it is now (85% or better). Pending clearance from my PT and Doc, swimming will be the best way to gain shoulder mobility without to much impact. I did not list it but I will continue to do 2-3 days a week of PT( Wrist mobility and strengthening, shoulder stability and strengthening). I'll update every month starting 6-1-13 below this paragraph.

The FitBlender.com Training Center Is Officially Open!

Get In Here!

Week 1- Rubberize floor + Move in the
adjustable cable machine.

An amalgamation of all things fitness (less the silly fad based non scientific garbage of course) wrapped into one pretty awesome little neighborhood gym.
The FitBlender.com Training Center will not only serve as the testing ground for the FitBlender web based program but will strive to be the most progressive, innovative and challenging fitness program of any athletic training center.



Week 2-3Kingson helping with the astro turf lane.









This is a work in progress and will continue to be, just as it should be.  Step #1 was getting this place staged just right. Lets take a trip through this month of fun and not so fun's build out.



The Racks are in and just 1 day before opening!

After all the hard work the gym is looking fly.




Thanks to all my friends, family and my great neighborhood for all the current and future support!

-Genius

Back to Business

After a summer of zero visits to the gym, I thought it may be time to put work in and gain some good old muscle. Let's try a simple plan featured in MnF that is loosely based in volumetric and overload training.

For the next 6-8 weeks I will only hit the gym 3 times a week and for an hour or less each visit.
Lets call this one "Monkey wrench muscle builder".

Day 1-
Try to get all 100 reps in a row, 10 sec brakes if you can't. 2 min break between sets.

Seated Cable Row- 100 reps x 2 sets -me 90lbs
Dumbbell Press- 100 reps x 2 sets -me 25lbs
Squat Press- 100 reps x 2 sets - me 225lbs
Rack Pull- 6-8 reps x 3 sets - me 315-405lbs
Barbell Pin Press- 6-8 reps x 3 sets- me 185-225lbs
Barbell Front Squat- 6-8 reps x 3 sets- me 135lbs

Day 2-
Seated Lat Pull- 15 min total- 3 reps - 10 sec brake- repeat- me 120lbs
Seated Incline Press- 15 min total - 3 reps - 10 sec brake- repeat- me 135lbs
Squat Machine- 15 min total- 3 reps - 10 sec brake- repeat- me 500lbs

Day 3-
Pyramid lifts, complete full pyramid set then take a 2 min break- Repeat sets 3x
Pull Ups with weight - 5 reps+25lbs- 3 reps+45lbs- 1 rep+60lbs
Dumbbell Press- Inclined- 5 reps 70lbs- 3 reps 80lbs- 1 rep 85lbs
Front Barbell Squat- 5 reps 135lbs- 3 reps 225lbs- 1 rep 245lbs

Results-
After 10 weeks I definitely adapted to the reps of day 1 and the weight of days 2 and 3. I put on a solid 8lbs of base muscle and felt not only stronger but after not running at all for 2 months, ran 5 miles with little trouble. This is a great "monkey wrench" when you are getting to repetitive with your workout.

Come try it out at Fitblender.com Training Center
-Genius

Rewind-The Holidays Are Over, Let's Do Some Damage Control

This is what I ate every hour on the hour!

Well, I gained at least 10 lbs (3-4 of which are muscle) over the Thanksgiving to New Years binge eating holiday festival.
I think we as humans need to splurge and enjoy ourselves from time to time but this gluttony comes with a price. You can just buy bigger pants or put in some work, I'm going with the latter.

Lets set simple goals and not some GIANT New Years resolution to run 6 marathons a month!
I'm going to add:
3 days a week and at least 4 hours apart from any other workout of said day.

100 push ups- 33-33-33 for me

3x1 minute planks

45 slow air squats - 15-15-15

This will be on top of my normal 4-5 day a week workout regimen.

It seems too easy to really make a dent in the bulge but I bet you'll notice a receding belt line in no time "flat". (pun)
Enjoy- Genius

Fight Time! Let's Go Cris Cyborg!!!

This will happen again!

Cris Cyborg Santos is ready to get back in the cage and defend her belt after more than a year off.

This will also happen again!

I was lucky enough to work with Cris a little in this camp and I can honestly say she is a true champion. You can tell she wants to work hard even when she is dead tired. It was a privilege and an honor to work with her and I can't wait to see her Fight tomorrow.

Anyone in the San Diego area that loves the fight game, come out and support the locals. This card has Cyborg vs Yamanaka, also SD's own K.J. Noons vs Billy Evangelista and our Nor-Cal brother Gilbert Melendez vs Jorge Masvidal. Tickets are cheap and not sold out yet!

All the hard work is done and now it's time to have fun, Good Luck Cris!!!

Genius-

Pre and Post Feast Workout, Thanksgiving Edition.

Dare you to try and cook him!!!

I'll keep this short and sweet.
Any time you know you're going to eat a large or unhealthy meal you should do the following 3 things:

1. Drink plenty of water all day.
2. Get fiber in your system (powder or husk fiber is best).
3. Do a few minutes of body weight exercises before and after meals(push ups, sit ups, squats).





The water will help make you feel full faster and mixed with the fiber will aid in proper digestion. By doing just 5 minutes of exercise before eating and 5 minutes within an hour after eating your body will use the energy and not try to store it as fat.
See, simple.

I'd like to finish with things I'm thankful for.
All the athletes that put their trust in me to get them in the best shape possible while not killing them.
All the people in my life that show me love and support even though I'm a grump most days.
Being in a country where I have more than I need and can be more than I am.
I'm thankful for all my readers who put up with my sub par writing.
THANKS,
Genius-

Where is FitBlender.com?

"Hey, This is just some dude's blog?!?!"
Not Really.

Last month I started using visual marketing to see how effective it would be and where my best audience would come from. Basically, any of you that came to the site because you saw one of our sponsored athletes or a shirt or towel with the logo on it, were involved in a marketing experiment. Yeah!

I now have a soft launch date for the real FitBlender.com. December 1-15th we will be live testing so feel free to check it out. I promise you won't have to endure my horrible writing anymore, unless you want to. The site will give you the option of picking your workout based on what you want goal and muscle group wise and/or just randomly assign a plan for you. I'll have plenty of goodies for my loyal members so make sure you email me when you sign up and I'll send you your schwag. ( Stickers and T-shirts )

More on Cyborg this Tuesday. I'm going to try and get an interview too if she has time.

Genius-